IMLP 2013 Race Report
Anh Dang
M35-39 AG
11:58:22
1st Iron Distance triathlon
I set my Ironman Lake Placid goal time by using my best result for a half distance times two plus 30 minutes for expected slow down due to the longer duration of the race. That goal time would be 12 hours for me.
I wrote about my Ironman path & my Lake Placid memories in other posts.
Second Loop: 41:21
The lake water was 72 degrees F, and the weather was cloudy at swim start. I wore a sleeveless wetsuit.
I definitely benefited from the new rolling, self-seeded swim start. Fast age-groupers entered water at 6:30 am, while I started at 6:40 am. I aimed right for the cable line under the lake, and never lost sight of it. I expected physical contacts but it wasn't as bad as I had feared. Nevertheless, I got kicked, punched, and worst of all, my wetsuit zipper cord got pulled.
I managed to keep moving forward along the cable line, and the first turn appeared quicker than I had expected. The 2nd turn was just about 25 meters from the first turn, so naturally there were big flocks of swimmers stopping to sight. On the way back, I found more open space along the cable line so I picked up some speed.
There were less physical contacts, as fast swimmers were already ahead of me. I found myself passing many swimmers who must have slowed down a lot. I still stuck to the cable line and passed on the left, just like during cycling. As I finished the swim portion, I knew I had the best open water swim of my life.
Second Loop: 3:17:57
Once I got on the bike, I realized that it was lightly raining. I still had memories of a bike crash in similar conditions 2 years ago so I adjusted my plan to slow down. I had ridden this bike course 5 times prior to the race, so I was very aware of what gear I needed to ride at every point. I was on the little ring during the climb out of town, the climb on 86, and pretty much the entire last 12 miles from Wilmington back to town.
I was slightly below my target power range of 150-155 watts (vs. my FTP of 220) during the first loop, and I was amazed to see that my bike time at midpoint was 3:02. The roads tried up by now, so I could have easily completed the second loop in 3:00. However, I started second guessing myself and decided that I needed to slow down even more to save my legs for the run.
I kept a high cadence of 90 RMP, found an easy gear to allow my average normalized power to drop down. I was having fun. The only scary moment was when a dropped bottle rolled right in front of me. I thought I was going to crash but luckily, the bottle rolled & my bike avoided contacts.
Split 2 5.2 mi (46:16) 8:53/mile
Split 3 3.8 mi (35.48) 9:25/mile
Split 4 4.1 mi (37:55) 9:14/mi
Split 5 5.2 mi (51.28) 9:53/mi
Split 6 3.8 mi (40:03) 10:32/mi
Split 7 1.1 mi (9:17) 8:26/mi
Total 26.2 mi (4:06:51) 9.25/mi
Running is my strongest part of the triathlon. Since my best stand-alone marathon time was under 3:10 and I ran well coming into this race, I thought I would have no problem running a 3:40 or 3:45 marathon at IMLP. I was wrong. I din't move as well as I thought I could. Even during the first loop of the run, I wasn't able to hold a 9:00 minute pace. Although I passed many runners, the distance between me and my faster Breakaway Racing teammates kept getting bigger & bigger.
I momentarily fell apart. The potential finish time of 11:30 hours was longer possible. My next goal was to keep my marathon time under 4 hours. That was no longer possible 18 miles into the run. I didn't walk at all but I barely moved at running pace. Numbers kept running in my head, and I decided that my next goal was to finish the race under 12 hours. To achieve this goal with 8 miles left, I needed to keep running under 10 min / mile pace until the end. With this more achievable goal in mind, I started to relax a little. When it was time to eat my pack of gel, I ate a bag of Peanut M&M's that I stashed away in my pocket. These treats helped me to run up the last hill, passing Lisa G & Subway.
The cheering crowd definitely helped me to keep moving along into the finish area. I heard Mike Reilly announcing "Anh Dang, from Philadelphia. You're an Ironman!" I was chasing after the sub-12 hour finish, so I kept my focus and game face until I crossed the finish line.
I was happy with my overall result, finishing under 12 hours. I had the best open water swim of my life. I didn't overcook my bike portion. My run wasn't as fast as I expected but it was not a bad run.
I came away from the race with pride of what I have accomplished. I had amazing support from my family, friends, colleagues, Breakaway Racing teammates & coaches. I could not have asked for a better experience for my first Ironman.
Before the swim start
Swim start
End of 1st loop
M35-39 AG
11:58:22
1st Iron Distance triathlon
I set my Ironman Lake Placid goal time by using my best result for a half distance times two plus 30 minutes for expected slow down due to the longer duration of the race. That goal time would be 12 hours for me.
I wrote about my Ironman path & my Lake Placid memories in other posts.
Swim 2.4 miles (1:20:58 vs goal of under 1:30 hours); AG: 188th; OA: 1,390th
First Loop: 39:37Second Loop: 41:21
The lake water was 72 degrees F, and the weather was cloudy at swim start. I wore a sleeveless wetsuit.
I definitely benefited from the new rolling, self-seeded swim start. Fast age-groupers entered water at 6:30 am, while I started at 6:40 am. I aimed right for the cable line under the lake, and never lost sight of it. I expected physical contacts but it wasn't as bad as I had feared. Nevertheless, I got kicked, punched, and worst of all, my wetsuit zipper cord got pulled.
I managed to keep moving forward along the cable line, and the first turn appeared quicker than I had expected. The 2nd turn was just about 25 meters from the first turn, so naturally there were big flocks of swimmers stopping to sight. On the way back, I found more open space along the cable line so I picked up some speed.
There were less physical contacts, as fast swimmers were already ahead of me. I found myself passing many swimmers who must have slowed down a lot. I still stuck to the cable line and passed on the left, just like during cycling. As I finished the swim portion, I knew I had the best open water swim of my life.
Swim/Bike Transition (9:12 vs goal of under 10 minutes); AG: 147th; OA: 936th
I got my first wetsuit stripper, and it was amazing! I actually practiced barefoot running so it was a breeze. I had no problem finding my bike gear bag and ran into the male tent. I sat on the grass to put on my shoes, unwrapped a PP&J, put on my helmet and ran out to my bike.Bike 112 miles (6:17:45 vs goal of under 6:30 hours)
First Loop: 3:01:48Second Loop: 3:17:57
Once I got on the bike, I realized that it was lightly raining. I still had memories of a bike crash in similar conditions 2 years ago so I adjusted my plan to slow down. I had ridden this bike course 5 times prior to the race, so I was very aware of what gear I needed to ride at every point. I was on the little ring during the climb out of town, the climb on 86, and pretty much the entire last 12 miles from Wilmington back to town.
I was slightly below my target power range of 150-155 watts (vs. my FTP of 220) during the first loop, and I was amazed to see that my bike time at midpoint was 3:02. The roads tried up by now, so I could have easily completed the second loop in 3:00. However, I started second guessing myself and decided that I needed to slow down even more to save my legs for the run.
I kept a high cadence of 90 RMP, found an easy gear to allow my average normalized power to drop down. I was having fun. The only scary moment was when a dropped bottle rolled right in front of me. I thought I was going to crash but luckily, the bottle rolled & my bike avoided contacts.
Bike/Run Transition (3:36 vs goal of under 5 minutes)
Volunteers greeted me as soon as I came in. My bike was picked up, and my run gear bag was ready for me.Run 26.2 miles (4:06:51 vs goal of under 3:45 hours); AG = 104th, OA: 617th
Split 1 3 miles (26:04) 8:41/mileSplit 2 5.2 mi (46:16) 8:53/mile
Split 3 3.8 mi (35.48) 9:25/mile
Split 4 4.1 mi (37:55) 9:14/mi
Split 5 5.2 mi (51.28) 9:53/mi
Split 6 3.8 mi (40:03) 10:32/mi
Split 7 1.1 mi (9:17) 8:26/mi
Total 26.2 mi (4:06:51) 9.25/mi
Running is my strongest part of the triathlon. Since my best stand-alone marathon time was under 3:10 and I ran well coming into this race, I thought I would have no problem running a 3:40 or 3:45 marathon at IMLP. I was wrong. I din't move as well as I thought I could. Even during the first loop of the run, I wasn't able to hold a 9:00 minute pace. Although I passed many runners, the distance between me and my faster Breakaway Racing teammates kept getting bigger & bigger.
I momentarily fell apart. The potential finish time of 11:30 hours was longer possible. My next goal was to keep my marathon time under 4 hours. That was no longer possible 18 miles into the run. I didn't walk at all but I barely moved at running pace. Numbers kept running in my head, and I decided that my next goal was to finish the race under 12 hours. To achieve this goal with 8 miles left, I needed to keep running under 10 min / mile pace until the end. With this more achievable goal in mind, I started to relax a little. When it was time to eat my pack of gel, I ate a bag of Peanut M&M's that I stashed away in my pocket. These treats helped me to run up the last hill, passing Lisa G & Subway.
The cheering crowd definitely helped me to keep moving along into the finish area. I heard Mike Reilly announcing "Anh Dang, from Philadelphia. You're an Ironman!" I was chasing after the sub-12 hour finish, so I kept my focus and game face until I crossed the finish line.
I was happy with my overall result, finishing under 12 hours. I had the best open water swim of my life. I didn't overcook my bike portion. My run wasn't as fast as I expected but it was not a bad run.
I came away from the race with pride of what I have accomplished. I had amazing support from my family, friends, colleagues, Breakaway Racing teammates & coaches. I could not have asked for a better experience for my first Ironman.
Before the swim start
Swim start
End of 1st loop
Labels: 2013, BreakawayBikes, IMLP, Ironman, Lake Placid, personal record, triathlon
posted by Anh at 5:42 PM
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